Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets:
0:30 pull up bar hang
15 banded good mornings
12 deadlifts (empty bar)
9 hang power cleans (empty bar)
6 shoulder to overhead (empty bar)
Weightlifting
Bench Press (10,8,6,4,2)
10-8-6-4-2
* Move up in weight each set.
Metcon
Metcon (Weight)
Every Minute on the Minute for 10 Minutes (EMOM 10):
1 Cluster (choose your weight)
20 Double-Unders
*If you do not complete the work in the minute, rest the next minute
**Your score is the total weight (in lbs. lifted across all 10 sets)…you can change weight if you choose throughout the workout.
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